8min AMRAP
150 DU's buy in
4 Squat Clean (80)
8 Burpees
3 rounds + 2 Cleans

For Time:

21-15-9
DumbBell Ground to Overhead (20#)
KB Swings (35#)
Burpees
Wipers (20# DB)

3 Rounds For Time:
25 Power Snatches (65#/45#)
50 Walking Lunges
75 Double-Unders

Barbell cycling – for quality (unbroken sets*)

10-9-8-7-6-5-4-3-2-1
Power snatches
Thrusters

– Rest as needed between sets –

Weight options. 43/30 kg – 52.5/35kg – 61/43 kg – 70/47.5 kg

• All sets of each movement need to be unbroken (so 10 UB power snatches to start, then drop the bar before 1st set of 10 thrusters)

Deadlift 3-3-2-2-2-1-1-1-1-1 reps

This is ten sets. After a warm-up (of course) start light and increase the load each set. Rest as needed between sets to maximize load.

Warm Up:
200 jumping jacks
40 push ups
40 sit ups
50 squats

WOD:
10 rounds

15 squats
10 diamond push ups

10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time: Burpees and Situps

For time:
27-21-15-9

- Burpees.
- Thrusters (40/25 kgs)

drop from The bar every set of 3.

• lantion/lonkan avaus boxin kanssa 2,5min x 2
• takareiden venytys kumpparilla 2,5min x 2
• pakaran venytys 2,5min x 2
• pakaran rullaus 3min x 2
• takareiden rullaus 3min x 2